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How Can I Get Enough Vitamin D?

When we think of "vitamins," we know they're super-important for health. But vitamin D is special. It's difficult to get enough vitamin D; vitamin D is, therefore, a very common deficiency. So, let's talk about how much of this critical fat-soluble vitamin we need,...

Super-Simple Grilled Salmon

A super-simple salmon recipe to increase the Vitamin D in your diet! Ingredients 4 wild salmon fillets 1 bunch asparagus 1/4 tsp sea salt 1/4 tsp black pepper 1/4 tsp dried parsley 1/4 tsp dried dill 4 tbsp olive oil Instructions 1. Preheat the...

The Mindful Raisin Challenge

Tapping into ALL of your senses is a great way to be fully present while eating - because it isn’t just about taste. There are so many things to experience when we eat food — colours, textures, smells and even sounds. Let’s put this concept to the test!...

7 Simple Ways to Eat More Mindfully

Eating as mindfully as we might on vacation, for example, is not realistic for many of us, especially with work, busy families, physical routines, and all the other daily distractions. Here are seven simple ideas to help you establish more mindful eating habits, and...

Healthy Fat Mayonnaise

Healthy Fat Mayonaisse Quick and easy homemade mayonnaise. Ingredients 1 large or extra large egg 2 tsp lemon juice ½ tsp salt 1 tsp Dijon mustard 1 clove garlic 1 cup olive or avocado oil Instructions 1. Add all ingredients...

Healthy Fats and Dangerous Fats

All fat is NOT created equal! Fat is one of the three critical macronutrients; along with protein and carbohydrates. Some fats are super-health-boosting; and, others are super-health-busting. Health-building fats support your brain, hormones, immune system, heart...

Super Simple Apple Sauce

Minimal processing, quick and easy to make super apple sauce.

Apples – Crunch Your Way to Healthy Nutrition

There's no easier way to add a dose of nutrition to your day than by crunching on a tasty apple, so let's dive in and take a look at why you should consider eating apples for nutritional health. You probably first experienced its delightful flavor as a baby, when...

Using your mindset to shift that weight for good

Using your mindset to shift that weight for goodWhen it comes to losing weight the healthy way, your mindset can play a big part in whether you succeed. Approaching weight loss from the wrong perspective is one of the main reasons so many people fail with diets and...

What Makes a Food Processed?

The world of food can be so confusing at times. There was a time when it was clear what food was - it came directly from nature - whether foraging, hunting, or farming. Now there are so many things we eat that don't resemble a natural food. Michael Pollan has a famous...

The Truth Behind Artificial Sweeteners – Should You or Shouldn’t You?

You probably know the negative health impact of eating too much sugar, especially “added sugars” like those found in soft drinks, lollies, baked goods and many commercially-available cereals, just to name a few.

Recipe (naturally sweetened): Sweet Enough Matcha Latte

Here’s a quick and easy way to get a hit of antioxidants. Naturally sweet and totally delicious!

What is the Glycemic Index and Glycemic Load?

Have you ever had your blood sugar levels tested or heard about eating specific foods to balance blood sugar? Have you wondered about the science behind how foods affect blood sugar? Or more importantly, which foods affect your blood sugar more than others?

If so, this post is for you.

Recipe: Anti-Inflammatory Quinoa

Here’s a quick and easy anti-inflammatory recipe from me to you. Delish!

Broccoli and red capsicum – I pack these two super-healthy vegetables together in this week’s recipe, as well as turmeric for a 1-2-3 punch to kick inflammation and boost your health during menopause.

The Stress Mess: How It Messes With Your Health

Does stress make you feel a bit off? Do you notice negative health effects when stress is at its worst? Maybe it affects your sleep or maybe you get sick more often.
There’s no doubting that stress can definitely mess with your health.
Today I’m talking about some of the tell-tale (and not-so-obvious) signs that stress is messing with your health.

Reducing Inflammation During Menopause With These Key Foods

This topic seems to be absolutely everywhere these days. Who in the health and wellness field is NOT talking about inflammation?

Recipe: Almond Vanilla Latte Smoothie

Here’s an amazingly delicious summer latte that uses soaked almonds.

Phytic Acid: The Menopausal Mineral Reducer

You may have heard of phytic acid as a “mineral reducer,” and this is very true. Eating raw nuts, seeds, grains and legumes can prevent your body from absorbing some of the minerals from your food.

How to beat the bloat during menopause

Many women experience bloating during menopause. As well as being uncomfortable, bloating is also inconvenient and let’s face it, it’s downright frustrating when you can’t get a handle on what’s causing it or how to get rid of it!

The gut-brain connection

You may have also heard about the “gut-brain connection.” That your gastrointestinal system, lovingly called the “gut,” not only talks to your brain (yes, talks “to” your brain) but is kind of its own brain (a “second brain”).
And that it may influence your actual brain.

Can menopause cause a dairy intolerance?

Having a food intolerance is not fun. It can cause abdominal pain, discomfort, and nausea, as well as embarrassing symptoms like flatulence and diarrhoea. But it doesn’t end there. Other symptoms linked to food intolerance’s include muscle or joint pain, headaches, exhaustion, and even skin symptoms like rashes and eczema.

What to do about a leaky gut

Leaky gut is also known as increased intestinal permeability. It’s when the cells lining our intestines (gut) separate a bit from each other. They’re supposed to be nice and tightly joined to the cell beside it; this is to allow certain things into our bodies (like nutrients) and to keep other things out.

Recipe: Braised Greens with Turmeric

Here’s a nutrient-rich side dish that will help reduce inflammation and balance your oestrogen levels – great for menopause and peri-menopause.

How to know if you have a leaky gut (& why it’s especially important to take care of your gut during menopause)

“Leaky gut” is a popular topic in the health and wellness spheres these days. It’s been blamed for many symptoms and conditions that seem to be all-too-common. Allergies, food intolerance’s, hormone imbalances, joint pain, even autoimmune diseases can all be linked back to leaky gut.

Hormone Friendly Cho-Coco Fat Bombs

Healthy fats are an essential inclusion in your diet to balance your body’s hormones. These fat bombs not only do just that but they taste darn good too!

Common Weight Loss Myths Busted….this is especially for you, my peri-menopausal friends 🙂

Weight loss advice is so common (and contentious) now. There are competing opinions everywhere.
I say we forget about “who’s right” and let’s focus on “what’s right.” Because what gets results is what I’m focussing on in this post. Those of you who’ve worked with me before, know that I respect you too much to make empty promises and try to sell you on something that doesn’t work.

Mediterranean Diet 101

The Mediterranean diet is based on the traditional foods that people who lived around the Mediterranean Sea ate about 50 years ago. Back then, in the mid 20th century, researchers noted that people in Spain, Greece, and Italy lived longer and were healthier than Americans. And they had lower levels of heart disease, the #1 killer.

Pros and cons of elimination diets

Our digestive system is a huge portal into our bodies. Lots of things can get in there that aren’t always good for us. And because the system is so complex (knowing which tiny molecules to absorb, and which to keep out), lots can go wrong. And that’s one reason why 70% of our immune system lives in and around our digestive system.

Intermittent Fasting 101: What is it and will it help me lose weight?

In a nutshell, intermittent fasting is just that: fasting intermittently.
It’s limiting calorie intake during certain hours/day or days/week. It’s more of an eating pattern than a diet. It limits when to eat, and not so much what to eat. And that’s part of it’s appeal to people who don’t want to count calories or use their food log to track everything.

10 signs you may have a menopause related hormonal imbalance…and what to do about it

Hormones are chemical messengers that govern nearly every cellular action in your body.
While very important, our sex hormones like oestrogen, progesterone and testosterone, are actually not essential for our survival. They’re responsible for sexual functioning and fertility, as well as in more of a “beauty” capacity – keeping our skin, hair & nails vital and youthful looking.

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